Fruit and nuts snack
Choose a portion of your favorite fruit and add nuts for this snack.
Nutrition per serving
Protein
10 g
Net Carbs
25 g
Fat
24 g
Calories
361 kcal
Carb/Fat Profile
Carb Medium
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Snack
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
1.00
small (6" to 6-7/8" long)
1.00
oz (23 whole kernels)
0.50
serving
10.00
g
List of Ingredients
Edit IngredientsInstructions
- Cut the fruit and mix it with the nuts.
- Add seeds and/or cocoa nibs if you wish.
Prep Time
5 min
Cook Time
0 min
Total Time
5 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
361
of 2000.0 kcal
of 2000.0 kcal
18%
of target
of target
-1639kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
60%
23.7g |
Fats
|
|
11%
10.0g |
Proteins
|
|
29%
25.4g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
78 /
3700 g
2%
Fiber
10 /
30 g
35%
Protein
10 /
50 g
20%
Net Carbs
25 /
50 g
51%
Total Fat
24 /
70 g
34%
Sodium
2 /
2300 mg
0%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
3.2 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Omega-3 to 6 ratio is balanced.
Omega-6
4.0 g
Omega-3
1.3 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 81/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 37/100 | Medium |
 |
Vitamin Density Score | 88/100 | High |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 361 kcal |
18%
|
| Protein | 10 g |
20%
|
| Water | 78 g |
2%
|
| Fiber | 10 g |
35%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 ug |
0%
|
| Vitamin C | 12 mg |
14%
|
| Vitamin E | 7 mg |
50%
|
| Vitamin D | 0 ug |
1%
|
| Vitamin K1 | 0 ug |
0%
|
| Vitamin K2 | 0 ug | -- |
| Vitamin B1 | 0 mg |
16%
|
| Vitamin B2 | 0 mg |
27%
|
| Vitamin B3 | 2 mg |
15%
|
| Vitamin B5 | 1 mg |
10%
|
| Vitamin B6 | 0 mg |
23%
|
| Vitamin B7 | 18 ug |
59%
|
| Vitamin B9 | 35 ug |
9%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 145 mg |
14%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
88%
|
| Iodine | 0 ug | -- |
| Iron | 2 mg |
12%
|
| Manganese | 1 mg |
56%
|
| Magnesium | 164 mg |
41%
|
| Phosphorus | 272 mg |
39%
|
| Potassium | 680 mg |
14%
|
| Selenium | 10 ug |
19%
|
| Sodium | 2 mg |
0%
|
| Zinc | 2 mg |
18%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 36 g |
11%
|
| Net Carbs | 25 g |
51%
|
| Sugars | 14 g |
27%
|
| Starches | 4 g |
9%
|
| Fiber | 10 g |
35%
|
| Soluble Fiber | 2 g |
17%
|
| Insoluble Fiber | 2 g |
8%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 10 g |
20%
|
| Alanine | 0 g |
10%
|
| Arginine † | 1 g |
21%
|
| Aspartic Acid | 1 g |
22%
|
| Cysteine † | 0 g |
24%
|
| Glutamic Acid † | 2 g |
40%
|
| Glycine † | 1 g |
12%
|
| Histidine * | 0 g |
6%
|
| Isoleucine * ^ | 0 g |
7%
|
| Leucine * ^ | 1 g |
14%
|
| Lysine * | 0 g |
8%
|
| Methionine * | 0 g |
17%
|
| Phenylalanine * | 1 g |
11%
|
| Proline † | 1 g |
10%
|
| Serine | 0 g |
10%
|
| Taurine | 0 g | -- |
| Threonine * | 0 g |
6%
|
| Tryptophan * | 0 g |
12%
|
| Tyrosine † | 0 g |
6%
|
| Valine * ^ | 0 g |
9%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 24 g |
34%
|
| Monounsaturated | 11 g |
55%
|
| Polyunsaturated | 6 g |
29%
|
| Omega-3 | 1 g |
6%
|
| Omega-3 ALA | 1 g |
6%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 4 g |
20%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 4 g |
20%
|
| Saturated | 4 g |
22%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 28 mg |
5%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 80 mg |
8%
|
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |